There are optimal times for three meals a day. Eating at the right time will make your body feel energetic, so be mindful of the timing and choice of your breakfast!
The best time for breakfast is 7:00 AM.
In the early morning, the sun rises slowly, and the body gradually awakens. By around 7 AM, the gastrointestinal tract is fully awake, and the digestive system begins to operate. This is the best time to eat breakfast for efficient digestion and absorption of nutrients. A perfect breakfast should include at least three types of food: grains, such as noodles; animal-based foods, such as meat, eggs, and dairy products; and vegetables and fruits rich in vitamin C and dietary fiber. If you add one or two types of nuts, it would be even more perfect.
Ham, Tomato, and Egg Sandwich
Two Dos and Don'ts for Breakfast
Soft is good, hard is not.
In the morning, the human spleen tends to be sluggish, which often leads to a poor appetite, especially for the elderly. Therefore, breakfast should not include greasy, fried, dry-hard, or highly stimulating foods, as these can easily cause indigestion. Breakfast should consist of warm, soft, and easily digestible foods, such as milk, soy milk, noodles, and wontons. It's best to have some congee. Adding health foods like lotus seeds, red dates, Chinese yam, longan, or Job's tears to the congee can yield even better results.
Less is good, more is not.
The energy intake from breakfast should account for 25% to 30% of the total daily energy. Generally, eating until you are 70% full is sufficient. Overeating increases the digestive burden on the gastrointestinal tract. Over time, this can lead to a decline in digestive function, cause gastrointestinal dysfunction, and result in gastrointestinal diseases. Additionally, a large amount of food residue is stored in the large intestine, where it is broken down by bacteria. The breakdown products of protein can enter the bloodstream through the intestinal wall, which is harmful to the body and can easily lead to vascular diseases.
Foods recommended for breakfast:
Foods rich in high-quality protein: such as eggs, milk, sausage, soy milk, etc.
Foods rich in vitamin C: such as juice, vegetables, fruits, etc.
Carbohydrate-rich staple foods: such as bread, steamed buns, twisted rolls, etc.
Liquid foods rich in moisture: such as rice porridge, milk, soy milk, juice, etc.
Appetizing foods that increase appetite: such as juice, tomato juice, pickles, etc.
Spicy nest